Loving Kindness Meditation

This meditation begins by inviting our attention to our body and breath, then follows with a body scan while feeling gratitude for each part of our body, letting each part of it know it can rest. We are invited to extend loving kindness to ourselves, and imagine how our day would look if we approached it from this place. This helps us cultivate a sense of love and kindness within ourselves so we can extend that out into the world towards others.

Transcript

So coming back to your body. Hello my dear body. I know you are there feeling whatever you're seated or lying on and letting that piece of furniture or the floor, Letting it support you, Letting it really support you. Knowing that whatever you're seated or lying on is itself being supported by the earth down below. So if you can, If it feels right, You can just sort of let go of any effort in keeping yourself up and just let your body weight be held by the furniture, The floor, The earth. You might want to take a nice deep breath in through your nose and exhale it out through your mouth. You might want to do that a couple more times. And I know there are many things that would like your attention from your mind right now. Just noticing all those things and inviting your attention just for a little while to stay right here in this moment, In your body, In the breath. You might bring your attention to your feet and your legs, Just sensing how your feet and legs are feeling in this moment and sending some love to your feet and legs and inviting your feet and legs to relax, To let go. Bringing your attention to your hips and lower back and sensing that whole area and sending compassion and love to your hips and lower back and inviting that part of your body to release any tension and then becoming aware of your middle back, Upper back, Your whole spine. Noticing how your whole back is feeling right now, Shoulder blades and sending your back some love and offering your back a chance to rest, To completely let go and bringing attention to your hands and fingers, Noticing any sensations there in each finger and feeling gratitude for all your hands and fingers do, How busy they are all day. In this moment, They have a chance to completely let go. No work for them to do and then becoming aware of your arms and shoulders, Noticing any sensations in your arms and shoulders, Noticing any tension or heaviness and sending love and care to your arms and your shoulders. And letting your arms and shoulders know that they can rest, They can rest right now and then sensing your neck and your whole head, Sensing the back of your head, Maybe noticing the weight of your head, Your scalp, Your face, Sensing your eyes, Your eyebrows and your eyelids. Can you sense your eyelashes inside of your eyes? Can your eyes relax back even a little bit more? Nothing for them to do right now. And sensing your cheeks and your nose, Sensing the inside of your nose and the outside of your nose, Sensing your ears, Sensing the inside of your ears and the outside of your ears. And can your ears relax a little more? Can your nose relax a little more? And sensing your mouth, Your upper lip and your lower lip, Maybe sensing if your lips are touching or parted, Sensing the inside of your mouth and your tongue and into your throat, Your teeth and your gums and inviting your whole mouth to relax even a little bit more. Your tongue can be loose, Jaw can be loose and then bringing your attention down into your heart, Your chest, Lungs, Heart center, Noticing how it feels in this moment, Ribcage, Belly, All the way to your groins, Feeling the breath, The gentle movement of your abdomen or your chest with the breath. And as you pay attention to your body in this way, This gentle, Kind way, You may just stay right there and just sending loving kindness to your body, To your heart. May I be well, May I be at ease, May I be safe and protected, May I find joy in each moment, May I be filled with loving kindness. Just repeating whichever of those phrases or all of those for yourself or you could just energetically give yourself a big hug and embrace. My dear body, My dear Annie, My dear, Your name, I'm here for you, I'm here. And if there's someone or a moment in time that you remember or a person that when you think about them or that moment, It just makes you feel so good inside. Maybe it's a time that your grandmother hugged you or your dog looked at you a certain way or just a moment or a being, If you want to bring them to mind and just let that energy of love fill your heart and your body in this moment. As if it's happening right now, You might even notice a gentle smile forming on your lips as you hold this energy, This kind, Loving energy. You might even let that loving kindness energy expand and grow bigger. Really just continuing to send that loving kindness to yourself. Your whole body can relax even a bit more as you hold this loving kindness energy towards yourself. And you're knowing that there's nothing you need to do to earn this loving kindness. There's no doing, It's just feeling, Just holding, Just being. And what might your day be like if you approached your life from this place? Breathing in and breathing out. You can still feel that gentle movement in your body, Abdomen and chest, Maybe elsewhere.

Reviews

I love your voice! It was so calming and I felt very supported in this guidance!